Tabata Bonus: High Knees

Grab a towel and get ready to sweat. Eight rounds of high knees in true Tabata style (20 seconds on, 10 seconds off) will test your staying power—and shift your calorie burning into overdrive.

Tabata Bonus: Step Run-Ups

You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results.

Tabata Bonus: Over The Tops

The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this!

Tabata Bonus: Burpees

You’ll have to dig deep to power through this lung-busting cardio session. If your muscles aren’t on fire by the time you’re done, you didn’t go hard enough.

Tabata Bonus: Scissor Shuffle

This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds.

Tabata Bonus: Football Fast Feet

Grab your Control Track and channel your inner athlete with this total-body version of the classic football conditioning drill.

Tabata Bonus: DB Squat Jump

You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed.

Tabata Bonus: Track Mountain Climbers

The Control Track makes this classic cardio move even more diabolical. Follow Autumn’s lead and give every rep everything you’ve got!

Tabata Bonus: Burpee Jump lunge

Autumn levels up the classic burpee with a jump lunge to incinerate even more calories.

Tabata Bonus: DB Rotating Squat Jump

You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire.

Tabata Bonus Track Mountain Climbers

Autumn adds a twist to the movement to increase the challenge and push your limits.

Tabata Bonus: Burpee, Star Jack

In this version of the burpee, you’ll do a star jack instead of a regular jump—a small change that creates a bigger burn.

Tabata Bonus DB Over The Tops (Step)

Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains.

Tabata Bonus: Track Cross Body Mountain Climbers

The Control Track and a cross-body motion make this version of the mountain climber a true muscle burner.

Tabata Bonus: Burpee Mule Kicks

Just when you thought the burpee couldn’t get any harder, Autumn adds a mule kick. Engage your core to keep your form on point and crush every rep.

Autumns Favorite Ab Burn-Out

Start sculpting the washboard you’ve always wanted with Autumn’s favorite moves for six-pack abs.

10-Minute Core Ball Workout

Grab your Core Ball and follow Autumn’s lead to crunch, tuck, and wag your way to a flatter stomach.

10-Minute Plank Abs Workout

This 10-minute abs burner is all planks, but you won’t be holding still—five dynamic exercise variations will work (and sculpt) your core from all angles.

10-Minute Control Track Abs

Your abs will be on fire by the time you finish this hardcore workout that utilizes the Control Track to boost the challenge—and your results.

10-Minute Back Burner

You’ll be one step closer to a V-shape torso when you complete this focused upper-body workout.

10-Minute Shoulder Sculpt

Build boulder shoulders in just 10 minutes with five moves that target each part of your delts.

10-Minute Back & Chest Workout

Chisel and define both sides of your upper half with some of Autumn’s favorite pushing and pulling exercises.

10-Minute Triceps & Biceps Workout

Curls, kickbacks, and overhead extensions are your tickets to sleeve-stretching muscle in this arms-focused strength session.

Autumn's Favorite Upper Body Blast

You’ll hit your arms, chest, back, and core in just 10 minutes with Autumn's favorite upper-body workout.

Tabata Cardio

This high-intensity workout will have your heart pounding and sweat pouring as you power through exercises designed to boost your burn. Keep your Control Ball handy—you’ll need it for one of Autumn’s most diabolical abs exercises yet.

DCT-T: Biceps & Triceps

Curls and press downs using the Control Track will hit your arms from both sides to help you build balanced strength as you work up a major sweat.

DCT-T: Back & Chest

Try to keep up with Autumn in this upper-body workout that will also have your legs quaking by the time you’re done.

TOTAL BODY TONE

Autumn combines traditional moves and Pilates-inspired exercises in this total-body workout that will help you build strength and burn fat from head to toe.

DCT-T: Shoulders

This workout proves that you don’t need weights to build muscle. Target your shoulders as you achieve a full-body burn with the help of the Control Track.

Controlled Foam Roll

Mobilize your spine and open up your hips as you reduce tension and tightness all over with the help of a foam roller.

Controlled Foam Roll Express

This quick, total-body foam-rolling routine can help boost your overall mobility when you’re short on time, helping you recover faster and perform better.

Warm-Up: Mobility & Activation

You’ll start with cardio to get your blood pumping and muscles warm before transitioning into mobility exercises to prime your entire body for action.

Warm-Up: Mobility Express

Short on time? Perform this condensed warm-up to help optimize your workout performance (and reduce your risk of injury) as quickly as possible.

Off the Wall Abs

Grab a pair of light dumbbells and follow Autumn’s lead in this quick, core-carving workout that will leave you dripping with sweat.

Off the Wall Plank Abs

Start sculpting the washboard you’ve always wanted with Autumn’s favorite moves for six-pack abs.

Off the Wall Mobility & Active Recovery

Perform this restorative, yoga-inspired stretch session on rest days to enhance your recovery, so you can keep performing at your peak.